Workout Routine

Free

Untapped

by SLudlow

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ATG program

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1: lower S&C/Upper Mobility

Sled 3mins

Set
Time
Rest time
1
180 sec
60 sec

Sled 3mins

1×180 s

Jump Rope 1-2mins

Set
Time
Rest time
1
120 sec
60 sec

Jump Rope 1-2mins

1×120 s

Med Ball Squeeze

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Med Ball Squeeze

2×10

4 Way Cat Camel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

4 Way Cat Camel

2×10

4 Way Neck Rotation

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

4 Way Neck Rotation

2×10

Hip Flexor Iso Hold

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec

Hip Flexor Iso Hold

2×8

Clam Shells (Side Plank)

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Clam Shells (Side Plank)

2×10

Copenhagen Progression

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Copenhagen Progression

2×10

Bodyweight Tibialis Raise

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec

Bodyweight Tibialis Raise

2×20

DB/Zercher ATG Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
60 sec
2
@RPE8
17 lbs
10
60 sec

DB/Zercher ATG Squat Progression

2×10

Db/Barbell Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
60 sec
2
@RPE8
17 lbs
10
60 sec

Db/Barbell Split Stance RDL

2×10

DB/Barbell Seated Goodmorning

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
60 sec
2
@RPE8
18 lbs
8
60 sec

DB/Barbell Seated Goodmorning

2×8

Single Hip Flexor Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
60 sec
2
@RPE8
31 lbs
10
60 sec

Single Hip Flexor Raise

2×10

Single Leg KOT Calf Raise

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec

Single Leg KOT Calf Raise

2×12

DB Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
60 sec

DB Pullover

1×10

Jefferson Curl Progression

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
100 sec

Jefferson Curl Progression

1×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
60 sec
2
@RPE6
15
60 sec

triceps extension

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec

curl

2×15

Day 4: Upper S&C/Lower Long Range

Sled 3mins

Set
Time
Rest time
1
180 sec
60 sec

Sled 3mins

1×180 s

Jump Rope 1-2mins

Set
Time
Rest time
1
180 sec
60 sec

Jump Rope 1-2mins

1×180 s

Med Ball Squeeze

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Med Ball Squeeze

2×10

4 Way Cat Camel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

4 Way Cat Camel

2×10

4 Way Neck Rotation

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

4 Way Neck Rotation

2×10

Hip Flexor Iso Hold

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec

Hip Flexor Iso Hold

2×8

Clam Shells (Side Plank)

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Clam Shells (Side Plank)

2×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
60 sec
2
@RPE8
75 lbs
10
60 sec

chinup

2×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
60 sec
2
@RPE8
17 lbs
10
60 sec

seated shoulder press

2×10

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
100 sec
2
@RPE8
75 lbs
10
100 sec

dip

2×10

Gorilla Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec

Gorilla Row

2×8

Single Arm Flat DB Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec

Single Arm Flat DB Press

2×12

Trap 3 Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec

Trap 3 Raise

2×8

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec

zottmann curl

2×10

QL Side Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec

QL Side Raise

2×8

DB Shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec

DB Shrug

2×15

DB/Zercher ATG Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
60 sec

DB/Zercher ATG Squat Progression

1×10

Reverse Nordic

Set
Reps
Rest time
1
10
100 sec

Reverse Nordic

1×10

Wall Piriformis Stretch

Set
Time
Rest time
1
120 sec
100 sec

Wall Piriformis Stretch

1×120 s

Wall Groin

Set
Time
Rest time
1
180 sec
100 sec

Wall Groin

1×180 s

Day 5: Lower S&C, Upper Long Rangew

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5